Where’s the Water?


Where’s the Water?

Surge Elite Performance & Fitness – ENDURANCE


ROW: Warm-up (No Measure)

Post-Thanksgiving Row + Grab Bag

Row 700 meters at EZ pace

Alternating KB Swings – 10 reps each side

Static Dumbbell Lunges, 10 reps each side (use a weight where you only feel the last couple of reps)

15/25 lb. Alternating Plank Rows, 10 reps each side

30 situps (use pad)

60 second plank variation of choice…yes, you have choices today 🙂

Repeat 4x*

NOTE: The 700s should increase in pace each time! Use SPM to gauge the 4 sets.